What is Single Leg L-sit Pulses?
What is Single Leg L-sit Pulses? Single Leg L-sit Pulses are an Easy, beginner-friendly bodyweight core move performed from an L-sit, raising one leg and pulsing to target the core and quadriceps while improving hip flexor control.
How to Do Single Leg L-sit Pulses
- Set up L-sit: Sit on the floor with legs extended, reach forward onto fingertips placed so the heel can lift about 1 inch; sit tall and brace your core.
- Drive through fingers: Press fingertips firmly into the floor, straighten arms and lift slightly through the shoulders to create a stable, supported base before moving.
- Raise one leg: Engage the quad and point the toes, lift one leg off the floor while keeping the opposite leg grounded and both legs straight and tight.
- Perform pulses: Make small, controlled pulses with the raised leg (about 1–2 inches), maintain core tension and neutral spine, avoid jerky or swinging motions.
- Switch sides: Complete all reps on one leg, gently return it to the floor, rest briefly, then repeat the same number of reps on the opposite leg.
Muscle Groups
Core, Quadriceps
Description
Assume an L sit position on the floor, with straight legs extended in front of you.Reach forward with straight arms, onto your fingertips, and drive them into the floor.
Difficulty is adjusted by how far you place your fingertips from your torso.
Appropriate placement should only allow for your heel to lift approximately 1 inch from the floor.
From this position perform raise one leg off the floor, engaging your quad and pointing your toes. Perform pulses, while keeping the leg elevated & maintaining tension throughout the set. Complete all reps on one leg before switching sides.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Single Leg L-sit Pulses?
Single Leg L-sit Pulses build core stability, improve hip flexor and quadriceps engagement, and train tension and control without equipment. They also improve straight-leg strength and transfer to other calisthenics holds and transitions.
What are common mistakes when doing Single Leg L-sit Pulses?
Common mistakes include collapsing the shoulders, letting the spine round, swinging the leg, bending the raised knee, and placing fingertips too far back. Focus on tight core bracing, straight arms, and small controlled pulses for safety and effectiveness.
How can I progress or regress Single Leg L-sit Pulses?
Regress by reducing pulse height, practicing tuck L-sits, or elevating hands on blocks. Progress by increasing reps, performing pulses with both legs lifted, adding holds between pulses, or using longer sets for endurance and strength.